Methods for exercising core anatomy

ABSTRACT

A method of exercising includes contracting one&#39;s gluteus maximus muscle, contracting one&#39;s transversus abdominis muscle, contracting a deep neck flexor muscle, and contracting a scapular stabilizer muscle.

RELATED APPLICATIONS

This patent application claims the benefit of U.S. Provisional Application No. 60/657,989, filed on Mar. 1, 2005, entitled “METHODS FOR EXERCISING CORE ANATOMY”.

FIELD OF THE INVENTION

The present invention relates to exercise methods. More specifically, the present invention relates to exercising one's core anatomy.

BACKGROUND OF THE INVENTION

An important part to maintaining health and fitness is what has been called by health and fitness professionals “core training” of one's anatomy. There is a heightened interest today in “core training” and accordingly existing fitness programs attempt to enhance “core strength” of one's anatomy. However, existing fitness programs typically fail to identify what is one's core anatomy and typically fail to demonstrate how the program's exercises train and develop one's core anatomy. For example, existing fitness programs may include “core drills” but do not demonstrate how one's core anatomy is controlled by those “core drills”.

Individuals who suffer from back or neck pain sometimes avoid many activities. Also, there are back or neck pain sufferers who have tried to exercise but as a result found that their symptoms only worsen. As a result of an individual not exercising or improperly exercising, deconditioning or losing fitness of an individual's muscles, can occur and lead to injury if not corrected. Deconditioning is often described in terms of the stages listed in Table 1. Furthermore, the stages of deconditioning are discussed in Kankaanpaa M, Taimela S, Laaksonen D, Hanninen O, Airaksinen O, “Back and Hip Extensor Fatigability in Chronic Low Back Pain Patients and Controls”, Archives Physical Medicine and Rehabilitation, April 1998, Volume 79, pp 412-17 (REF. 1); Jull, G., and Janda, V., “Muscles and Motor Control in Lower Back Pain—Assessment and Management”, Physical Therapy for the Lower Back, L. T. Twomey and J. R. Taylor, pp. 253-278, 1997 (REF. 2); and Liebenson C., Rehabilitation of the Spine, 1996, Chapter 2. p. 16 (REF. 3). TABLE 1 Stages of Deconditioning Stage 1: Initiation Prolonged repetitive activities cause stress to our tissues Stage 2: Microtrauma Continued stress causes small tissue tearing Stage 3: Macrotrauma Small tears become large Stage 4: Hysteresis Potential strength is lost Stage 5: Vulnerability Pain avoidance behavior begins Stage 6: Intolerance Pain has become constant

The present invention defines the core anatomy and demonstrates proper use of that core anatomy during traditional exercise. Upon applying the techniques described herein, back or neck pain suffers may return to the activities once avoided and may resume exercise because proper use of the core anatomy during those activities and exercise promotes reconditioning of the deconditioned muscles. When using the techniques of the present invention, traditional exercises may be performed and exercise equipment is not typically required.

DESCRIPTION OF THE DRAWINGS

The present invention is illustrated by way of example and not by way of limitation in the figures of the accompanying drawings, in which like references indicate similar elements and in which:

FIG. 1A illustrates, a rear view of the transversus abdominis (TrA) muscle, according to an exemplary embodiment of the present invention;

FIG. 1B illustrates, a side view of the TrA muscle, according to an exemplary embodiment of the present invention;

FIG. 1C illustrates, a front view of the TrA muscle, according to an exemplary embodiment of the present invention;

FIG. 2 illustrates the gluteus maximus muscle, according to an exemplary embodiment of the present invention;

FIG. 3 illustrates the longus colli muscle, according to an exemplary embodiment of the present invention;

FIG. 4 illustrates the lower trapezius and rhomboid group muscles, according to an exemplary embodiment of the present invention;

FIG. 5 illustrates the application of the Core4 technique to the position of lying down with one's back on the floor, according to an exemplary embodiment of the present invention;

FIGS. 6A-6D illustrate the application of the Core4 technique to a squat exercise, according to an exemplary embodiment of the present invention;

FIGS. 7A-7C illustrate the application of the Core4 technique to a push-up exercise, according to an exemplary embodiment of the present invention;

FIGS. 8A-8B illustrate the application of the Core4 technique to a quadruped exercise, according to an exemplary embodiment of the present invention;

FIGS. 9A-9B illustrate the application of the Core4 technique to a side thrust exercise, according to an exemplary embodiment of the present invention;

FIG. 10 illustrates the application of the Core4 technique to a curl-up exercise, according to an exemplary embodiment of the present invention;

FIG. 11 illustrates the application of the Core4 technique to an oblique curl-up exercise, according to an exemplary embodiment of the present invention;

FIGS. 12A-12B illustrates the application of the Core4 technique to a reverse curl-up exercise, according to an exemplary embodiment of the present invention;

FIG. 13 illustrates the application of the Core4 technique to a bridge exercise, according to an exemplary embodiment of the present invention;

FIG. 14 illustrates the application of the Core4 technique to a bridge march exercise, according to an exemplary embodiment of the present invention;

FIG. 15 illustrates the application of the Core4 technique to a dynamic hamstring stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 16 illustrates the application of the Core4 technique to a piriformis buttock stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 17 illustrates the application of the Core4 technique to a butterfly stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 18A-18B illustrates the application of the Core4 technique to a hip flexor stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 18C illustrates the application of the Core4 technique to a quadriceps stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 19 illustrates the application of the Core4 technique to a trapezius stretch exercise, according to an exemplary embodiment of the present invention;

FIG. 20 illustrates the application of the Core4 technique to a levator scapulae neck stretch exercise, according to an exemplary embodiment of the present invention; and

FIG. 21 illustrates the application of the Core4 technique to an isometric neck stretch exercise, according to an exemplary embodiment of the present invention.

DETAILED DESCRIPTION OF THE INVENTION

The present invention defines the core of one's anatomy to include four muscle groups (the “Core4”). These muscles are found within the neck, shoulders, lower back and pelvis. Imbalances within those regions can lead to deconditioning of the muscles. The present invention demonstrates the application of Core4 techniques to traditional exercises. The exercises can address imbalances typically found in one's core anatomy. Once these areas are balanced, an individual may become more efficient in performing activities and exercise and may become less vulnerable to serious injury. Furthermore, application of the Core4 techniques can promote reconditioning of deconditioned muscles.

The Core4 is a group of muscles that, when functioning properly, prepare the spine for torso and limb movement. The Core4 can be divided up into a “lower core” portion and an “upper core” portion. The “lower core” portion of the Core4 is a group of muscles that protect the lower back and pelvis during movement. To feel how the “lower core” can prepare the torso and spine for limb movement, one can perform the following movements. While sitting, with feet on the floor, fingers are placed in front of the hips and the thumbs on the sides of the abdomen. Now, slowly one foot is picked up. If the “lower core” is functioning properly, the abdominal muscles on the side of the torso should tighten prior to hip motion. In other words, the “lower core” musculature is contracted prior to limb movement. This is often called the “feed-forward” principle, further described in Hodges, P. W. and Richardson, C. A., “Delayed Postural Contraction of Transversus Abdominis in Low Back Pain Associated with Movement of the Lower Limb”, Journal of Spinal Disorders, 1998, Volume 11, Number 1, pp 46-56 (REF. 4).

The “upper core” portion of the Core4 can also prepare the torso and spine for limb movement. This can be illustrated by reviewing the muscles involved in the common task of sitting up in bed. While lying on one's back, the head is lifted. If the “upper core” is functioning properly, the chin should be drawn in so as to protect one's neck when sitting up. Many individuals are taught the opposite, however, when for example an individual is asked to direct one's head to the ceiling during a sit-up exercise. This juts the chin and encourages an unstable, forward head carriage. This posture is often assumed by an individual sitting at a computer.

The specific muscles making up the lower portion of the Core4 include the transversus abdominis (TrA) and the gluteus maximus (G-max). FIGS. 1A-1C illustrate the TrA. FIG. 2 illustrates the G-max at 200. The TrA, when functioning in concert with the lower torso musculature, can function to form a “hoop” around the lower torso, placing the lower back in an unloaded and safe position, which is further discussed in REF. 4. The g-max is a strong hip extensor and is tightly coupled with the thoracolumbar fascia. This allows load to transfer from the lumbar spine to the lower extremities, which is further discussed in REF. 1. When the g-max and TrA cooperate, the lower portion of the “Core4” is formed.

The specific muscles making up the upper portion of the Core4 include the deep neck flexors (including the longus colli 300), the rhomboid major 420 and rhomboid minor 410 and the lower trapezius 450. The longus colli, a deep neck flexor, acts to counter-balance the posterior neck musculature and this produces a “sleeve” around the neck, which is further discussed in Mayoux-Benhamou, M. A., Revel, M., Vallee, C., Roudier, R., Barbet, J. P. and Bargy, F., “Longus Colli Has a Postural Function on the Cervical Curvature”, Surgical and Radiologic Anatomy, Journal of Clinical Anatomy, 16: 367-371, 1994 (REF. 5). When the neck muscles act together with the shoulder stabilizers, the head is placed over the torso within its gravitational plumb line and the shoulders are held back and down. This posture increases the stability of the neck and shoulders during movement reducing load or strain.

A study has shown that there are certain muscles that tend to become tight and others that tend to become weak. Tables 2 and 3 list these muscles. This is also discussed in REF. 2. This can occur due to lack of movement variation in one's daily life. This is discussed in REF. 4. During childhood, movements due to activities or sports are natural ways to include movement variation daily and this can keep one's core musculature active. In adulthood, movement variation typically decreases. Furthermore, adult activities often demand prolonged postures or constant repetitive movements, such as for example activities performed at a computer or while building a deck. TABLE 2 Upper Crossed Syndrome Shortened Muscles: ES Cervical Pectoralis Major Levator Scapularis Upper Trapezius Weakened Muscles: Rhomboid Major/Minor Lower Trapezius Longus Colli Longus Capitus

TABLE 3 Lower Crossed Syndrome Shortened Muscles: Hip Flexors (Iliopsoas) Erector Spinae TFL & QL Weakened Muscles: Gluteus Maximus Abdominals Gluteus Medius

New demands on the body during adult activities can initiate a breakdown within one's core anatomy due to improper use or lack of use of one's core anatomy. This breakdown can produce imbalances that lead to delayed trunk muscle response to body movement. It has been studied, for example, that a delayed reaction of abdominal muscle contraction could occur with subjects that have lower back pain. This is discussed in REF. 4. Trunk muscles should be able to co-contract isometrically in functional situations in order to protect the spinal tissues from excess motion. This is discussed in Norris, C. N., “Spinal Stabilization. 1. Active lumbar stabilization—Concepts”, Physiotherapy, 81:61-64, 1995 (REF. 6). A delay in the co-contraction may contribute to improper loading of the spine. This can cause instability and injury to the lower back.

Furthermore, it is typical to think that injuries of the spine only occur in the lower back. However, shoulder and neck injuries are also quite common. For example, weak scapular stabilizers combined with tight pectoral muscles can cause an inability to hold one's shoulders in a stable back and down position. This lost function can cause one's shoulder to be inefficient and can initiate deconditioning, leaving one's shoulder vulnerable to injury. This is discussed in Magee, D. J., Orthopedic Physical Assessment, 3^(rd) ed., p. 697, 1997 (REF. 7). The Core4 techniques address stabilizing the shoulder and neck.

In the paper, McGill S. M., “Low Back Exercises: Evidence for Improving Exercise Regimen”, Physical Therapy 1998, Volume 78, Number 7, pp. 754-65 (REF. 8), the author likens the spine to a flexible rod. This author discusses that when a spine undergoes compressive loading, the spine may buckle if not stiffened in a balanced manner with active muscle. Accordingly, balancing the core muscle groups is needed to help prevent this buckling effect and prevent deconditioning. The Core4 techniques address how to help prevent this buckling effect.

The Core4 technique can be described through discussion of exemplary embodiment muscle movements. The first Core4 muscle group is part of the “lower core” and includes the G-max. The G-max is illustrated in FIG. 2 at 200. This muscle can be found when one sits with his/her buttock at the edge of a chair. Hands can be placed under the thighs near the knees. The buttocks can be squeezed, thereby contracting the G-max. The hamstrings, which can be felt by the hands, should not be contracted. To discern whether the hamstrings are contracted one can feel ropey tendons behind the knees contracting. The ropey tendons should not be contracted when squeezing the buttocks (or contracting the G-max). Isolating the contraction of the G-max from any contraction of the hamstring can enhance awareness of this position of the Core4 anatomy. In general, isolation of muscles is helpful when performing drills that teach control of a particular muscle or group of muscles. This is further discussed in Brooks, V. B., The Neural Basis of Motor Control, New York, Oxford University Press, p. 55, 1986 (REF. 9). Motor or skill learning can be aided as we increase the “feel” of the muscle needed for the task.

The second Core4 muscle group is part of the “lower core” and includes the TrA. The TrA is illustrated in FIGS. 1A-1C. Once the G-max is isolated, it is important to find a safe and neutral position of the lower back. Existing methods provide the instructions “flatten your back”, or “pull your belly in”. Although these instructions are used in an attempt to establish a good stable position of the lumbar spine, they often fail to find a stable “neutral” position. Initially, one may perform a full “cat-back” position, followed by a full “sway-back” position in order to increase one's awareness of the erroneous extreme positions of the lumbar spine. Once these postures are felt, it will be more possible to find the “between point”. While experiencing this “neutral” point, the TrA can be tightened. Simply pulling one's belly in or flattening the lower back will not automatically fire the TrA. One might cough or laugh in order to identify this muscle at the sides of the abdomen. Once the TrA is found, the contraction can be maintained while taking several breaths. This teaches isolation from breathing and increase awareness of the muscle. The “lower core” is then established when the TrA contracts in cooperation with other trunk muscles while the G-max contracts to unload the lumbar spine via the thoracolumbar fascia. These buttock and abdominal drills will help you to identify the lower two areas of the “Core4” set posture.

The third Core4 muscle group is part of the “upper core” and includes the scapular stabilizers, including the lower trapezius 450 and rhomboid group muscles 410-420, illustrated in FIG. 4. These muscles combine to pull the shoulders back and down. To contract these muscles, one can remain sitting and draw the shoulders back and down. Another way one can contract these muscles is to simply reach for the floor with the hands while pulling the shoulders back. The fourth Core4 muscle group is part of the “upper core” and includes the deep neck flexors, specifically the longus colli muscle 300, illustrated in FIG. 3. To contract these muscles, one can draw in the chin, keeping the chin level with the floor. To “feel” this muscle one may need to add resistance to the forehead with one's fingers while maintaining the chin in position. This is further discussed in REF. 9.

In summary, the Core4 technique, to place one in a Core4 position, includes contracting the G-max, contracting the TrA, contracting the scapular stabilizers (including the lower trapezius and rhomboid group muscles) and contracting the deep neck flexors (specifically, the longus colli muscle). This can be accomplished by performing the exemplary embodiment movements: squeezing or tightening the buttocks, tightening the TrA, pulling the shoulders back and down and pulling the chin in. The Core4 technique can be applied during daily and non-daily activities and exercising. For example the Core4 technique can be used while sitting at a desk, sitting at a computer, sitting at a traffic light, eating a meal, getting out of bed, riding a bike, hiking a mountain and while performing exercises. As a result of performing the Core4 technique with traditional exercises, muscles that tend to be tight can be stretched and muscles that tend to be weak can be strengthened, while maintaining an awareness of essential core anatomy. Furthermore, the Core4 technique, when applied to activities and exercises, can place one's torso in a more neutral, efficient posture, thereby improving performance while reducing the risk of injury.

The Core4 technique can be applied to traditional exercises. According to an exemplary embodiment, the Core4 technique can be applied to the position of lying down with one's back on the floor and the knees bent and hands at the sides, as illustrated in FIG. 5. The Core4 position can be assumed in the following manner. First, the “lower core” movements can be performed. One can squeeze the buttock. When squeezing the buttock, the G-max is contracted. Keeping the G-max contracted, one can contract the Core4 muscles in the abdominal and the side areas. Fingers can be placed on the side of abdomen. The TrA can be contracted. Contraction of the TrA can be observed by doing a partial sit-up or coughing to feel the muscle contract.

Maintaining the contraction of the G-max, holding the contraction of the TrA, the “upper core” movements can be performed. The hands can be placed to the sides, palms up. One can pretend to trying to reach to his or her feet with the hands. This movement will depress the shoulder, using the lower trapezius, one of the muscles of the “upper core”. After reaching toward the feet, one can pull the shoulder blades back, achieving a back and down position of the shoulders. When the shoulders are pulled back, the scapular stabilizer muscle, the rhombodius major and minor are contracted. Continuing to contract the G-max, TrA and the lower trapezius and the rhomboid group, one can now position the neck. To position the neck, a deep neck flexor, known as the longus colli, is contracted. One can do this by gently pulling the chin back while pressing gently against the floor.

According to an exemplary embodiment, the Core4 technique can be applied to a squat exercise. One can stand, placing feet about shoulder width apart, as illustrated in FIGS. 6A and 6B. The toes can be pointed about 15 degrees outward. The arms can be place to the sides, thumbs out, similar to the position of lying down on the floor described above. The Core4 position can be assumed. The buttock can be squeezed to contract the G-max. The TrA can be contracted. The TrA might be found and be kept contracted by coughing. The shoulders can be pulled back and down, as if reaching for the floor, to contract scapular stabilizer muscles. Finally, the chin can be pulled in to contract the longus colli. Then, the knees can be slowly bent, to the position illustrated in FIGS. 6C and 6D.

According to an exemplary embodiment, the Core4 technique can be applied to a push-up exercise. One can be positioned in the push-up position first with the body lifted off the floor, as illustrated in FIG. 7A. The Core4 position can be assumed. First, the buttock can be squeezed to contract the G-max and the sides of the abdomen can be squeezed to contract the TrA. Next, shoulders can be pulled back and down to contract the rhomboid group and the lower trapezius. Finally, the chin can be pulled in. This will place the head in a neutral position. Now, one can perform the push-up by first placing hands one hand length forward on the floor and optionally bring the body on to the knees and then cross the feet. Then one can lean forward on the hands, as illustrated in FIG. 7B. Progression to the toe push-up is recommended when the Core4 position can be maintained in the knee push-up, as illustrated in FIG. 7C.

According to an exemplary embodiment, the Core4 technique can be applied to a quadruped exercise. With hands and knees on the floor and the body lifted off the floor, as illustrated in FIG. 7A, the Core4 position can be next assumed: buttock can be squeezed, back can be placed in a neutral position and contracting the TrA, shoulders can be pulled back and down, and chin can be pulled in. Now, one can perform the quadruped exercise by picking an arm up and bringing it forward in front, as illustrated in FIG. 8A. This should be done without dropping the shoulder, to help maintain the Core4 position. This position, with the arm extended, can be held for a predetermined amount of time. Then, the opposite leg can be lifted up, right behind, as illustrated in FIG. 8B. This position can be held for a predetermined amount of time. Then, this exercise can be performed by the opposite parts of the body.

According to an exemplary embodiment, the Core4 technique can be applied to a side thrust exercise. One can start in the position illustrated in FIG. 9A. In other words, one should lay on the floor on one's side with knees bent, an elbow directly below the shoulder and an arm straight on top resting along the side of the body. The straight arm on top will remind one to keep the shoulders, hips and knees in one line. From here, the Core4 position can be assumed: buttock can be squeezed, TrA contracted, shoulders can be pulled back and down, and chin can be pulled in. The Core4 position should help one lift up the hip that is closest to the floor. This position can be held for a predetermined amount of time. Then, the hip closest to the floor can be dropped for a predetermined amount of time (as illustrated in FIG. 9B) and then that hip can be thrust back upward, repetitiously.

The Core4 technique can be applied to abdominal exercises. For example, according to an exemplary embodiment, the Core4 technique can be applied to a curl-up exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Then, the Core4 position can be assumed: buttock can be squeezed, TrA contracted, shoulders can be pulled back and down, and chin pulled in. Next, the curl-up can be performed by first crossing the arms in front. Thumbs can be placed on the chin to help remind one to keep the chin in. The upper body can be pulled off the floor with the movement originating in the abdominal zone, as illustrated in FIG. 10. This position can be held for a predetermined amount of time. Then, the upper body can be lowered halfway back, still maintaining the Core4 position, and this position can be held for a predetermined amount of time. If the head begins to shake due to weak neck muscles, then two or three fingers may be placed behind the head for support until the deep neck flexors become stronger. Then, the upper body can return to the position off the floor.

According to an exemplary embodiment, the Core4 technique can be applied to an oblique curl-up exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Next, the oblique curl-up can be performed by first directing an elbow towards the opposite knee, as illustrated in FIG. 11. Optionally, the opposite knee can be brought up and rested on the on the other leg. The elbow can be brought to the knee, assuming the Core4 position before moving: buttock can be squeezed, TrA contracted, shoulders can be pulled back and down, and chin pulled in. This position can be held for a predetermined amount of time. Optionally, to make the exercise more difficult, the knee and elbow can be pushed together. Then, this exercise can be performed by the opposite parts of the body.

According to an exemplary embodiment, the Core4 technique can be applied to a reverse curl-up. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Next, the reverse curl-up can be performed by first placing both hands at the ears and bringing both legs up crossing the feet, as illustrated in FIG. 12A. From here, the Core4 position can be assumed. Next, the elbows can be placed in front as the knees seek to touch the elbows, lifting buttock off the floor as if toward the ceiling, to turtle or round out the back, as illustrated in FIG. 12B.

According to an exemplary embodiment, the Core4 technique can be applied to a bridge exercise. First, one can lie on one's back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Next, the bridge with the Core4 position can be performed by lifting the buttock, assuming the Core4 position and raising toes off the floor, as illustrated in FIG. 13. The Core4 position can be maintained. Also, the wrists can be pressed onto the floor and the head pressing against the floor, while keeping the chin in. This position can be held for a predetermined amount of time.

According to an exemplary embodiment, the Core4 technique can be applied to a bridge march exercise. First, the bridge with the Core4 position, as described above and illustrated in FIG. 13, can be assumed. Next, the march can be performed by first straightening one leg, without letting the associated hip fall, as illustrated in FIG. 14. If the hip falls, perform an alternating march by subtlety lowering the foot to the floor while holding the hip position. This position can be held for a predetermined amount of time. Next, the knee can be bent and the associated foot set down, without letting the hip drop, bringing the body into the position illustrated in FIG. 13. The opposite leg can be lifted, without letting the hip drop.

According to an exemplary embodiment, the Core4 technique can be applied to a dynamic hamstring stretch exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Then the Core4 position can be assumed. Next, the dynamic hamstring stretch exercise can be performed by first bringing one leg upward and placing hands behind the thighs, just under the knee bend, of the upward leg, as illustrated in FIG. 15. Contracting the TrA and find the neutral lumbar spine. From here, the leg can be straightened; as a result the quadriceps muscle is contracted. As this muscle contracts, a dynamic stretch of the hamstring occurs.

According to an exemplary embodiment, the Core4 technique can be applied to a piriformis buttock stretch exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in FIG. 5. Then, the Core4 position can be assumed. Next, the buttock stretch exercise can be performed by first crossing one leg over and grabbing the thigh of the leg that is not crossed, just below the knee. From here, the leg that is being held can be pulled, stretching the buttock on the cross-legged side, as illustrated in FIG. 16. This position can be held for a predetermined amount of time. Then, this exercise can be performed by the opposite parts of the body.

According to an exemplary embodiment, the Core4 technique can be applied to a butterfly stretch exercise. First, one sit on the floor with the knees bent and bottoms of the feet together, as illustrated in FIG. 17. Then, the Core4 position can be assumed. Next, the butterfly stretch can be performed by first leaning the body forward, moving the belly button toward the heels. The Core4 position can be maintained while doing this. Optionally, to make the exercise more difficult, the legs can be gently pressed down when the elbows are placed over thighs and the feet are pulled up with the hands. This provides a leverage system to push knees toward the floor.

According to an exemplary embodiment, the Core4 technique can be applied to a hip flexor stretch exercise. First, one can be in one knee position on the floor, where one knee is kneeling, the opposite foot is back on the instep or toe and comfortable, and a hand is down on the floor acts as a support, as illustrated in FIG. 18A. Then, the Core4 position can be assumed. Next, the hip flexor stretch of the leg that has a knee on the floor can be performed by first leaning the body forward, straightening the leg while pressing the instep toward the floor, thus lifting the knee off the floor, and gradually dropping the hip toward floor, as illustrated in FIG. 18B. During the stretch, the contraction of the G-max works to inhibit the hip flexor for a dynamic stretch. This position can be held for a predetermined amount of time. Next, one can stretch the quadriceps by bringing the foot up and reach back and grab the foot with opposite hand, as illustrated in FIG. 18C. The Core4 position can be maintained and the body can lean slightly forward, stretching the quadriceps. This position can be held for a predetermined amount of time. Then, this exercise can be performed by the opposite parts of the body.

According to an exemplary embodiment, the Core4 technique can be applied to a neck stretch exercise, focusing on the upper trapezius 430 that is illustrated in FIG. 4. First, one can stand, placing feet about shoulder width apart, as illustrated in FIGS. 6A and 6B. The toes can be pointed about 15 degrees outward. The arms can be placed to the sides, thumbs out. The Core4 position can be assumed. Next, the trapezius stretch exercise, as illustrated in FIG. 19, can be performed by first taking the right hand and placing it on back and left part of head. The elbow can be placed at the front part of the head. The opposite arm can be placed behind the body stabilizing the shoulder. Pull the head slightly to the side and forward, stretching the left trapezius muscle. To add to the stretch, simply press the left wrist into the back, while depressing the left shoulder. As the shoulder depressors are activated, the upper trapezius, shoulder elevator, will be reciprocally inhibited, thus allowing a more efficient stretch. This position can be held for a predetermined amount of time.

According to an exemplary embodiment, the Core4 technique can be applied to a neck stretch, focusing on the levator scapulae muscle 400 that is illustrated in FIG. 4. After doing the trapezius neck stretch exercises, discussed above, on both sides of the body, a levator scapulae neck stretch exercise, as illustrated in FIG. 20, can be performed by keeping in the same position the hand that pulls the head, but placing behind the shoulder the opposite hand, keeping the elbow up. This movement helps to stabilize the scapulae. Next, the nose can be turned away from the side of the stretch, and one can pull the head forward and slightly to the side. Reciprocal inhibition may be utilized once again to enhance the stretch. Simply lift the left elbow upward, toward the ceiling, while maintaining a depressed shoulder position as the head is held in the rightward, stretch position. This position can be held for a predetermined amount of time.

According to an exemplary embodiment, the Core4 technique can be applied to an isometric neck stretch exercise, as illustrated in FIG. 21. First, one can sit in a chair and then assume the Core4 position. When the chin can be held in, add isometric resistance to the neck by placing the fingers on the forehead, then gently pressing the head into the fingers while maintaining the chin-retracted position for a predetermined amount of time. This exercise can be repeated 2-3 times.

In the foregoing description, one approach of the invention is a method of exercising which may include contracting one's G-max muscle, contracting one's TrA muscle, contracting a deep neck flexor muscle, and contracting a scapular stabilizer muscle. In one embodiment, the deep neck flexor muscle is a longus colli muscle. In one embodiment, the scapular stabilizer muscle is a lower trapezius muscle, a rhomboid major muscle or a rhomboid minor muscle. The method may further include performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.

Another approach of the invention is a method of exercising which may include tightening a buttocks muscle, tightening side abdominal muscles, pulling one's shoulders back and down, and pulling one's chin in. In one embodiment, the side abdominal muscles are TrA muscles. The method may further include performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.

Yet another approach of the invention is a method of instructing an exercise which may include instructing contraction of one's G-max muscle, instructing contraction of one's TrA muscle, instructing contraction of a deep neck flexor muscle, and instructing contraction of a scapular stabilizer muscle. In one embodiment, the deep neck flexor muscle is a longus colli muscle. In one embodiment, the scapular stabilizer muscle is a lower trapezius muscle, a rhomboid major muscle or a rhomboid minor muscle. The method may further include instructing performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.

Still another approach of the invention is a method of instructing an exercise which may include instructing tightening a buttocks muscle, instructing tightening side abdominal muscles, instructing pulling one's shoulders back and down, and instructing pulling one's chin in. In one embodiment, the side abdominal muscles are TrA muscles. The method may further include instructing performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.

Furthermore, in the foregoing description, the invention is described with reference to specific example embodiments thereof. It will, however, be evident that various modifications and changes may be made thereto, without departing from the broader spirit and scope of the present invention. For example, some of the steps described may be performed in an order other than that which is described. It should be appreciated that not all of the steps are required to be performed, that additional steps may be added, and that some of the steps may be substituted with other steps. The specification and drawings are accordingly to be regarded in an illustrative rather than in a restrictive sense. 

1. A method of exercising comprising: contracting a gluteus maximus (G-max) muscle; contracting a transversus abdominis (TrA) muscle; contracting a deep neck flexor muscle; and contracting a scapular stabilizer muscle. 